Week 16, Day 2: 16 x 200m

Week 16 (WEEK SIXTEEN??!! Eeeek), Day 2

Goal: 16 x 200m in 45 seconds (6:02 min/miles) with 60 seconds jog (4 miles total)

Actual: 16 x 200m in 45 seconds (6:02 min/miles) with 60 seconds jog (4 miles total)

This was a nice session as it gave me a chance to have a bit of a run but with a nice long recovery in between. Perfect – almost lazy – intervals.

I did these on a treadmill as the last time I’d run (Sunday) I’d cut it short as I’d had a bit of pain behind my knee and I wanted to be able to stop if this came back. But there was nothing – no twinge, no ache or anything. In fact I didn’t even think about the knee until I got back to work ... so it was obviously a Taper Paranoia twinge! Appears mysteriously and disappears just the same.

15 x intervals at 5:56 min/mile (16.2kmph)

Jog recoveries at 10:43 min/mile (9kmph)

1 x interval at 5:08 min/mile (19kmph) ... it was my final interval before the Paris marathon! Had to go out with a bang!

Week 6, Day 1: Spinning Legs & Sweaty Digits

Week 6, Day 1 (HOW is it week 6 already??!)

Goal: 20 x 200m in approx 45 seconds starting every minute 6M total (6.02 min/mile)
Actual: 20 x 200m in approx 45 seconds starting every minute 5.63M total (ran out of time on lunch hour!)


The deep snow is still around, so I’m afraid that this is another treadmill session … yes – cheating AGAIN! If it makes it seem less cheat-y, the treadmill wouldn’t slow down properly as the touch screen wouldn’t work with sweaty fingers (nice, right?) so I did end up doing slightly longer intervals than intended all the while stabbing at the screen with a perspiring digit and swearing (in a muffled way so I didn’t get banned from the gym) while my legs span wildly trying to keep up with the treadmill belt.

Yes, I really did look as silly as it sounds.

Session:
2 mile warmup at 12.5kmph (about 7:45 min/mile)
20 x 200m at 16.2 kmph (about 5:58 min/mile)
I did the recoveries at about 5kmph (although by the time the treadmill had slowed down to this, it was time to start it up again!)

Total of 9km

I’m missing 1km as I ran out of time on my lunch hour, so I’ll add this onto my longer run tomorrow to keep things neat and tidy!